Healthy Dinner

Smashed Sweet Potatoes with Beet Feta Salad

5
Average: 5 (15 votes)
(15 votes)
Smashed Sweet Potatoes with Beet Feta Salad

Smashed Sweet Potatoes with Beet Feta Salad - Healthy and easy

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
449
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beet owes its bright color to the plant pigment betanin. This acts as an antioxidant and thus protects the body cells from damage by free radicals. The betanin is supported by beta-carotene from Sweet potatoeswhich performs the same task. At the same time, beta-carotene is a precursor of vitamin A, which is important for healthy eyes and radiant skin.

If you like, you can use regular potatoes instead of sweet potatoes, which adds a new twist in terms of flavor. Vegans replace the feta either with a vegetable substitute or with a handful of coarsely chopped walnuts or almonds.

1 serving contains
(Percentage of daily recommendation)
Calorie449 kcal(21 %)
Protein10 g(10 %)
Fat20 g(17 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage8.2 g(27 %)
Vitamin A2.8 mg(350 %)
Vitamin D0 μg(0 %)
Vitamin E10.7 mg(89 %)
Vitamin K16.1 μg(27 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.6 mg(43 %)
Folate72 μg(24 %)
Pantothenic acid1.8 mg(30 %)
Biotin8.1 μg(18 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C68 mg(72 %)
Potassium995 mg(25 %)
Calcium152 mg(15 %)
Magnesium57 mg(19 %)
Iron2.1 mg(14 %)
Iodine34 μg(17 %)
Zinc1.1 mg(14 %)
Saturated fatty acids8 g
Uric acid43 mg
Cholesterol26 mg
Complete sugar15 g

Ingredients

for
4
Ingredients
2 Sweet potato
4 Tbsps olive oil
10 ozs Beets (precooked, vacuumed)
1 handful parsley
1 Tbsp lemon juice
1 Tbsp White vinegar
salt
peppers
5 ozs Feta
How healthy are the main ingredients?
Fetaolive oilparsleySweet potatosalt

Preparation steps

1.

Line a baking tray with baking paper. Wash sweet potatoes well, pat dry, and pierce deeply several times with a fork. Place on the baking sheet, drizzle with 2 tablespoons olive oil, and bake in a preheated oven at 180 °C / 350 °F for 30-40 minutes until soft.

2.

For the salad: cut beet into small cubes. Wash parsley, shake dry and chop. Whisk lemon juice with vinegar, salt, pepper and remaining oil. Add beet and parsley, then crumble feta into small pieces. Mix everything well and season salad with salt and pepper.

3.

Remove sweet potatoes from oven, press on top to smash and split, loosen flesh inside a bit, and add salt and pepper. Top Smashed Sweet Potatoes with beet and feta salad and sprinkle with pepper.